HELP YOUR CHILDREN GROW AND LEARN

A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet:

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SODIUM AND YOUR HEALTH

Sodium is an essential mineral for life. It is regulated in the body by the kidneys. It helps control the body’s fluid balance, affects muscle function and helps send nerve impulses. An Australian study showed the brain responds to sodium in the same way it responds to substances such as cocaine and heroin, which may explain why we tend to overindulge in high-sodium foods.

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HEALTHY EATING TIPS

A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression....

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esophageal and stomach cancers.


5. Tea

It contains flavonoids, which are known for their antioxidant effects. Kaempferol, a particular flavonoid, has shown protective effects against cancer. Margaret Gates, a doctoral candidate at Harvard’s School of Public Health, suggests consuming between 10 to 12 milligrams of kaempferol daily (the amount found in four cups of tea) offers protection against ovarian cancer. A separate study showed a link between consuming flavonoids and reducing the risk of breast cancer, though it had no effect on breast cancer risk among premenopausal women. Both black and green tea contain catechins, though you get more antioxidants from green tea.

According to Richard Béliveau, Ph.D. at the University of Québec in Montreal and author of Foods to Fight Cancer, “All the studies on cancer and nutrition point to eating plant-based foods for their phytonutrients and other special compounds.” Here are five “superfoods” that are touted as having the ability to fight cancer.


1. Broccoli

Along with other cruciferous vegetables such as cabbage, kale and cauliflower, broccoli contains special plant compounds that may have cancer-fighting properties. But broccoli has the maximum amount of sulforaphane, which boosts the body’s protective enzymes and removes cancer- causing chemicals, according to Jed Fahey, ScD. It helps fight cancers of the breast, lung, liver, skin, stomach, prostate and bladder. According to research, the more the broccoli, the better, so add it wherever you can – in your salads, omelets and even on your pizzas!


2. Tomatoes

Tomatoes are the best dietary source of lycopene, a carotenoid that gives them their red hue. According to a study in Nutrition and Cancer, lycopene was found to stop endometrial cancer cell growth. Other studies show lycopene has the potential to fight prostate cancer. Tomatoes also help fight cancers of the stomach and lung. The maximum benefit comes from cooking tomatoes because the heating process increases the

5 CANCER-FIGHTING SUPERFOODS

amount of lycopene your body can absorb.


3. Berries

Berries of all kinds are full of cancer-fighting phytonutrients. They also contain antioxidants, which studies show protect the body from cell damage that could lead to cancer of the skin, bladder, lung and breast. Black raspberries in particular contain high levels of phytochemicals called anthocyanins, which slow the growth of premalignant cells and prevent new blood vessels from forming and potentially feeding a cancerous tumor, according to Gary D. Stoner, Ph.D., at the Ohio State University College of Medicine. Berries help fight oral cancer as well as cancers of the colon and esophagus. A half-cup serving of berries a day may help your health.


4. Garlic

Phytochemicals in garlic may stop the formation of nitrosamines, which are carcinogens formed in the stomach when you consume nitrates, a common food preservative. According to the Iowa Women’s Health Study, women with the highest amounts of garlic in their diets have a 50% lower risk of certain colon cancers than women who ate the least. Garlic helps fight breast, colon,

HARLEENA SINGH

Harleena Singh is a professional freelance writer with a background in teaching and education. She has a keen interest in food and health related issues and can be approached through her website freelancewriter.co. Checkout her blog and network with her on Google+, Twitter, and Facebook.

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